Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

May 27, 2016

Tomorrow's schedule will be: Oly lifting at 8am and active recovery at 9am (ROM WOD).  There will be no team WOD.  

Just some clarification for Memorial Day Murph.  You can either sign up through the link in our facebook event or you can bring a 20$ donation day-of.  The link takes you to the official Murph Challenge website and it will buy you a T-Shirt or Tank along with your donation.  The choice is yours, I don't care whether you have a shirt, I care about the cause.  We will have plenty of great grub and an awesome massage therapist on site, hope to see everyone there!

WARM-UP:

Run 1 Mile  (Vest is optional)

CONDITIONING:

100 - 80 - 60 - 40 - 20 DU
10 - 8 - 6 - 4 - 2 OHS (135/95)
5 - 4 - 3 - 2 - 1 Muscle-Ups